Please note that SparkPeople Does NOT Endorse or Recommend
* Fad diets of any kind * The use of diet pills and/or weight-loss supplements * Extreme calorie reduction or starvation diets * The elimination of entire food groups * Losing more than 2 pounds per week (However, individuals who are more than 100 pounds overweight may safely lose up to 1% of their body weight per week with our program.)
SparkPeople DOES Recommend:
* Establishing realistic and management healthy lifestyle habits * Calorie counting and food tracking/journaling * A balanced diet and moderation (no foods or food groups are off limits) * Regular exercise that includes cardiovascular activity, along with strength and flexibility training * Losing weight at a slow and sustainable rateóno more than 2 pounds per week (or up to 1% of body weight per week for people who are more than 100 pounds overweight) * Eating at least 5 servings of fruits and vegetables per day * Using measurements besides the scale to track weight loss * Getting support from our positive Community of members and experts * Taking a multivitamin/mineral supplement (especially for people who follow calorie-restricted diets for weight loss)
Please refer to this article to help you learn healthy eating principles for growing, developing teens.
my basic stats: 17 years old, male, 5'9", 107-110 lbs. when I first wake up in the morning.
Back in April of 2012, I weighed 125 and was 5'7. Since then I have lost weight because of my extreme diets and over-exercising. I have developed a strained relationship with food. I want to start gaining some mass because I am incredibly small and want to be a bit bigger. According to my BMI, I am underweight and need to gain weight- not just muscle. I figure since I need to gain weight, I should focus on gaining muscle.
Exercise: I lift weights 3-4 times per week at the gym for 45-60 minutes per session. On lifting days, I also the elliptical for about an hour. On non-lifting days, I run on the elliptical for about 2 hours. Sometimes I'll instead run on the treadmill or do the stationary bike. I average 1-3 hours of cardio a day.
Nutrition: I eat about 200 grams of protein a day. I eat plenty of fresh green vegetables and lots of fruit. I don't eat junk food. I eat lots of whole grain.
My general nutrition (macros) is not my concern. My concern is calories. How many do I need a day?
I used online calculators to find my BMR which is 1500 kcals. I factor in my walking around school and other various factors like that and arrive at 2000. After adding in my desired 500 calorie surplus, I'm at 2500. I then add in my cardio calories and I sit at about 3000 calories a day.
Is this enough calories? I usually find myself hungry even after eating all of this food. I wonder if it's all the cardio that I do. I don't think I'll give up my cardio because I love it too much but I'm also afraid of overeating. Will my body adjust to this number of calories and the hunger pangs will stop? I measure out all of my food very carefully so I am very sure I am actually eating this many calories a day.
Any advice is greatly appreciated. If you have any recommendations on how many calories a day I should eat, that would be great. Thanks. If you have any questions for me, just ask.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.